Cut out front raises, do face pulls twice week fix ur posture, cut ur chest day in half, def add so chest stretching, cut down on pull down movements, if your going to have any arm day maybe to 2-4 sets of lower reps and raise the rest up to 8-12 for size. Do dead lifts, ur arm day seems little excessive don't need that many sets for growth.

At your size and frame, you should really focus on the compound lifts and build everything around them. There really is no point to you doing "scuplting" lifts like kickbacks, flys, etc. You can't shape what isn't there and your routine looks like a generic "split" that you find in the mainstream magazines. Focus on the main lifts: bench, squat, deads, rows (DB or BB), overhead press. Everything else should be done to keep an eye on posture, muscular balance, and strengthening weak points.

Ok i appreciate it, i am only 17, thus one of the the reasons i'm a lightweight. Anyways what would you recommend as far as cycling so i can gain both strength and size? I know we briefly talked about conjugate training the other day.. which i still have to research.

Ok i appreciate it, i am only 17, thus one of the the reasons i'm a lightweight. Anyways what would you recommend as far as cycling so i can gain both strength and size? I know we briefly talked about conjugate training the other day.. which i still have to research.

I remember reading that you're only 17, which is another reason why you should focus on the big lifts. However, the conjugate system is not something you should try without a coach to work on your technique and template design.

Since your so young you can get away with alot of lifting mistakes and still build muscle. Hell you can even cut it down to a 2 day split your so young, what im saying is that you build muscle easier than older people.

Since your so young you can get away with alot of lifting mistakes and still build muscle. Hell you can even cut it down to a 2 day split your so young, what im saying is that you build muscle easier than older people.